A Complete Guide for Getting Essential Nutrients from Your Diet

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Good health depends on proper diet, regular exercise, and adequate rest. Correct, balanced nutrition will help you in daily activities and improve your health throughout life.

Around half of the population takes dietary supplements. Multivitamins and multiminerals are the most common among them. Researchers have indicated the least and most recommended intake of vitamins and minerals and good food sources for each food. You can go online and find the RDAs for each vitamin and mineral, depending on your age and gender. 

But, how much of each nutrient you get from the foods you eat each day? Do these nutrients match your daily requirements? There are several easy ways to answer these questions. You don’t have to overthink about the specifics but concentrate on the bigger picture. 

Eating a healthy diet can include a range of colorful fruits and vegetables, fish, eggs, beans, lean protein, whole-grains, nuts, and livestock. When choosing what to eat, emphasize nutritious foods high in vitamins and minerals and low in calories.

Some Nutritious Foods

  • Tuna,
  • lean beef, 
  • cashews, 
  • cod, 
  • raspberries, 
  • venison
  • chicken, 
  • scallops, 
  • spinach
  • bell peppers,
  • Brussel sprouts,
  • cantaloupe, 
  • lamb, 
  • kale, 
  • brown-rice,
  • salmon, 
  • mustard-greens, 
  • collard-greens, 
  • avocados,
  • chard, 
  • oats, 
  • halibut, 
  • peanuts
  • barley, 
  • strawberries,
  • yogurt,
  • eggs,
  • lentils, 
  • shrimp, 
  • peas,
  • almonds, 
  • quinoa, 
  • papaya, 
  • turkey,
  • mushrooms (shiitake and crimini),
  • potatoes (sweet or white),
  • seeds (sunflower, pumpkin, sesame, flax),
  • beans (navy, pinto, garbanzo, kidney),
  • bone broth.

Choose Healthy Food

Each type of food is filled with certain essential nutrients. The vitamin and mineral supplements in the bottle do not contain all the bioactive compounds present in a well-stocked kitchen. 

An apple or a piece of broccoli can contain many nutrients besides vitamins and minerals that can improve your health. Broccoli, for instance, includes isothiocyanates, which might have anti-cancer effects.

Bone broths are very nutritious for health, as they contain a high amount of nutrients, such as amino acids, collagen, and glycosaminoglycans. You can also get ready-made bone broth.

There are a few other helpful suggestions to keep in mind-

Limit Sugar Intake

Liquid sugars present in sports beverages, soft drinks, sodas, and even in iced teas are not ideal for well-being. They are associated with a high risk of obesity, diabetes, and heart disease. 

There is no point in including them in your regular diet plan. Avoid sugary drinks and drink unsweetened tea or sodas instead.

Cut Refined Carbohydrates

Like table sugar, refined wheat, rice as well as other grains influence the body. So, limit the consumption of white bread, burgers, most cereals, and most foods with refined carbohydrates. 

Choose whole-wheat, high-fiber grains for meals, brown rice, steel-cut oats, and vegetables and fruits instead.

Check out the benefits of consuming low-carb foods.

Choose Healthy Fats

There are polyunsaturated and monounsaturated fats in fish, nuts, and edible oils. They help decrease cardiac issues, such as cardiovascular heart issues. 

As you scale back upon those healthy fats, you can live on a diet high in processed carbs and consume such types of food and do not fall into a “low-fat” frenzy.

To avoid trans fats, restrict saturated cholesterol, particularly found in highly processed vegetable oils.

Do not Forget the Fiber

Eat more foods that contain dietary fiber. It may have digestible and indigestible parts of plant foods. 

Healthy sources of fruit, veggies, and whole grains, almonds, and dark chocolate are great choices. The fiber in the grains helps reduce the risk of heart disease. 

Your daily fiber goal is age and gender-dependent as follows:

Men over 50: 30 grams

Men aged 50 and below: 38 grams

Women over 50: 21 grams

Women below 50: 25 grams

Balance Your Energy Intake

The energy you absorb should be equal to the energy you utilize. Everyone has different caloric needs. For instance, if you are obese and have a height of 5’4, you require fewer calories than a 6-feet-tall active person.

Focus on fruits and vegetables

Set A Goal

Start by eating one more fruit or vegetable each day. Add another one once you get used to it and proceed.

For starters, add fruit daily to your breakfast. For the snack after dinner, consume slices of tropical fruit. Then add at least one vegetable to the plate. Here you can check out which foods are best to consume for breakfast.

Be Sneaky

One way to get extra vegetables is to add chopped carrots or zucchini to your pasta sauces, curries, soups, or stews.

Try Something Else

Are you tired of apples, grapes and bananas? Try mango, kiwi, pineapple, or some of the more exotic options available at many grocery stores these days.

Start Right

Start the morning right by adding onions, peppers, and mushrooms to your omelet. Sprinkle some spices on it to enhance the taste. 

Add a small number of strawberries, blueberries, or dried fruit to your morning cereal or oatmeal.

Maintain Hydration

Drinking a glass of 6 oz. low-sodium vegetable juice instead of soda will give you a full range of benefits from vegetables and avoid ten teaspoons or more of sugar. 

You can also use a blender or juicer to make your vegetable juice.

Grill it Up

Baking vegetables is easy and brings new flavors. Chop the onion, carrot, zucchini, asparagus, and radish, brush with olive oil, add a little balsamic vinegar, and bake at 350° until cooked. 

Grilling is also another method to make the veggies taste wonderful. As a side dish, use fried or grilled veggies, layer them in burgers, or add them to salads.

Let Someone Else Do your Work

Food manufacturers and super markets frequently offer ready-made goods. These products have a wide variety like ready-made salads to frozen frying mixes and thinly-sliced ​​apples and dips. 

Improve the Taste

Do not hesitate to season your veggies with seasonings, chopped nuts, sour cream, balsamic vinegar or particular oils such as sesame oil or walnut oil.

Most grocery stores offer a few spice blends designed for vegetables. Even a little shredded Parmesan cheese can bring a great flavor to everyday food.


When it comes to balancing calories, you can control both sides of the calorie equation. You can adjust the number of calories you eat by calculating the number of calories in food. 

You can also control how many calories you burn each day by staying active. Whether your goal is weight loss, weight gain, or weight maintenance, the power of balance is in your hands.